10/30/2025
Why Cold Weather Makes Aches and Pains Worse (and What You Can Do About It)
When the temperature drops, many people notice their joints get stiffer, their muscles ache more, and old injuries start to “act up.” If you’ve ever joked that you can “feel the weather in your knees,” you’re not imagining it — there’s real science behind why aches and pains tend to flare in colder weather.
Why Cold Weather Affects Your Body
There are a few key reasons why pain seems worse when it’s cold out:
Changes in Barometric Pressure
Before a storm or a cold front, the air pressure around us drops. This decrease in barometric pressure can cause tissues — especially those around joints — to expand slightly. That expansion can put extra pressure on nerves and increase pain sensitivity.
Muscles Tighten in the Cold
Cold weather causes blood vessels to constrict, reducing circulation and making muscles feel tight and less flexible. Tight muscles are more prone to stiffness, strain, and discomfort — especially in the neck, shoulders, and lower back.
Less Movement = More Stiffness
When it’s freezing outside, people naturally move less. Less activity means less joint lubrication and less muscle flexibility, which can worsen arthritis, chronic pain, and general stiffness.
Mood and Sensation Changes
Shorter days and reduced sunlight can lower serotonin levels and increase pain perception. Cold, dark days can affect both your mood and how your brain processes discomfort.
What You Can Do to Reduce Cold-Weather Pain
You can’t control the weather, but you can take steps to protect your body and keep pain in check.
Stay Warm and Layer Up
Dress in warm, breathable layers and keep vulnerable areas (like knees, hands, and neck) covered. Heat helps increase circulation and reduce stiffness.
Use Heat Therapy
Heating pads, warm baths, or a hot shower can work wonders to loosen muscles and ease joint pain. Try starting or ending your day with warmth.
Keep Moving
Regular movement — even gentle stretching or walking — helps maintain joint mobility and muscle flexibility. Try indoor workouts like yoga, Pilates, or resistance bands when it’s too cold to go outside.
Hydrate
It’s easy to forget to drink water in the winter, but hydration keeps your joints lubricated and your muscles functioning well.
See a Professional
If you’re dealing with persistent pain or stiffness, a physical therapist can help with targeted stretches, manual therapy, and strengthening exercises tailored to your needs. Massage therapy can also boost circulation and calm your nervous system during the colder months.
Bottom Line
Cold weather might make your body ache, but you don’t have to hibernate or suffer through it. By staying warm, moving regularly, and supporting your body with the right care, you can keep winter pain from slowing you down.
If your pain tends to worsen every winter, don’t wait for spring — reach out to your physical or massage therapist. A few proactive sessions can make all the difference in how your body handles the cold.
